What is Chakrasana?
Chakrasana is a very important yoga posture in which the body is bent backward to form the shape of a wheel. That is why it is called Chakrasana, and in English, it is known as the Wheel Pose.
Chakrasan holds a special significance in traditional yoga texts. It is also known as Urdhva Dhanurasan, and this name is widely used in the yoga tradition of Guruji B. K. S. Iyengar. The classical Hatha Yoga text Hatha Ratnavali, believed to be authored by Srinivasa Yogi, also mentions Chakrasan. In this text, it is considered one of the 84 important asanas described by Lord Shiv, and is regarded as a significant posture for enhancing flexibility and strength in the body.
Importance of Chakrasana
Chakrasana is not just a physical posture; it is a powerful asana that energizes the entire body. It improves spinal flexibility, opens up the chest, and revitalizes both body and mind. With regular practice, one feels more active, energetic, and confident.
How to Do Chakrasana (Step-by-Step)
Practice this asana on a yoga mat, mat, or blanket for safety and comfort.
- Lie down on your back in Shavasana.
- Bend both knees and bring your heels close to your hips.
- Keep a shoulder-width distance between your feet.
- Slowly raise your hands and place them above your head.
- Bend your elbows and place your palms on the floor beside your shoulders.
- Inhale deeply and press into your palms and feet.
- Gradually lift your shoulders, chest, and then your lower back upward.
- Lift your body as much as your capacity allows.
- Try to straighten your arms and legs while expanding your chest fully.
- Hold this position for 15–20 seconds, keeping your breath normal.
- With practice, you can increase the duration to 1–2 minutes.
- To come out, slowly lower your body in reverse order.
- First bring your head and shoulders down, then your back and hips.
- Relax your hands beside your body and straighten your legs.
- Rest in Shavasana and observe your body and breath for at least 1 minute.
Benefits of Chakrasana
Regular practice of Chakrasana offers multiple benefits:
- Improves flexibility and strength of the spine
- Makes the body active and energetic
- Strengthens shoulders and wrists
- Tones the shoulder blades and back muscles
- Highly beneficial for heart and lungs
- Expands the chest and improves breathing
- Boosts overall vitality and positivity
Precautions
Chakrasana should be practiced carefully. Avoid this posture in the following conditions:
- Back pain or spinal issues
- During pregnancy
- During the menstrual cycle
- Frozen shoulder
- Any serious injury in shoulders, neck, or back
If you feel discomfort at any stage, stop immediately.
Important Note
While practicing Chakrasana or any backward-bending posture, ensure that the bend comes from expanding the chest—not from compressing the lower back. The focus should be on opening the chest as much as possible to avoid unnecessary pressure on the lower back, which can otherwise be harmful.
Chakrasana is a highly effective yoga posture that activates the body, breath, and mind. When practiced correctly with awareness and consistency, it enhances flexibility, strength, and inner energy. It helps bring balance, joy, and overall well-being into life.
Yogacharya Dhakaram
Founder, YogaPeace Sansthan
